Can someone give me a good example?
Can someone give me a good example?
I used to have a PB of 2h33; in my 9 months training I used the following blocks. I ran my PB in 2h24
BLOCK 1
Friday
AM 19km with 13@HM pace
PM 4k wu + 3x(7@M pace+1@M pace+15”)km + 2km jg
Saturday
10km easy
Sunday
39km @M pace+5/10”
BLOCK 2
AM 32km with 25km @M pace
PM 4km wu + 7x(1k+1k) + 2km
BLOCK 3
AM 14km with 6x800
PM 18km with 5x(2km+1km)
BLOCK4
AM 18km with 8km @HM pace
PM 4km wu + 9x(1km+1km) + 2jg
I’m preparing a fall marathon, here you can see some blocks I’m going to complete soon:
BLOCK 1
AM 4km wu + (2km@M-10" + 3km@M-5" + 4km@M + 3km@M-5" + 2km@M-10" )+ 2km jg
PM 4km + 4x2km @M-10” + 2x1km@M-15” + 10km @M+5/10" pace + 2km jg
BLOCK 2
AM 4km wu + 10km @M + 2km easy + 10km @M + 2km jg
PM 4km wu + 10km @M + 2km easy + 6km @M + 2km jg
BLOCK 3
Saturday
AM 4km wu + 10km @M+10” + 5km@M+5”+5km@M + 2 jg
PM 4km wu + 4x (3km@M + 1km @M+20”) + 2km jg
Sunday
40km @ M+5/10”
Obviously you should always have a lot of rest before and after the block. I generally have 3 easy days before and 4 easy days afterwards
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